e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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This nut-free pasta with broccoli, peas and chicken is so easy and quick to make, ready in just 20 minutes. High in iron, fibre and calcium, this is a great recipe to pack and take to work for lunch.
1 In a large pan of boiling water, cook pasta following packet instructions. Add broccoli and peas for the last 3 minutes of cooking time. Drain, reserving ¼ cup of pasta cooking water. Return pasta to the pan.
2 Meanwhile, in a large non-stick frying pan, heat oil over medium. Sauté garlic, chilli and lemon zest for 1 minute. Add chicken and heat for 1-2 minutes.
3 To the pasta pan, add the chicken mixture, parsley, spinach, lemon juice and 1-2 tablespoons of the reserved cooking liquid. Toss to combine. Divide pasta among 4 bowls, sprinkle with grated parmesan and season with cracked black pepper, to serve.
Make it gluten free: Use gluten-free pasta.
Use shredded skinless barbecue chicken, or substitute chicken with canned tuna in olive oil.
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Calories 449 cal
Kilojoules 1880 kJ
Total fat 9 g
Saturated fat 2 g
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